Twin Town Villa

Staying Fit at Any Age: What Are the Best Exercises for Seniors?

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As we age, our bodies undergo significant changes, such as reduced muscle mass, bone density, and sometimes a decline in balance and coordination. These changes can increase the risks of falls, which can impact our health and quality of life. Engaging in regular exercise can help strengthen muscles, improve heart health, and minimize the risk of falls and certain health conditions. Let’s take a look at the best exercises for seniors.

Exercise for Seniors - seniors with stretching bands

Arm Workouts for Improved Strength

Keeping our arms strong and flexible is crucial for daily activities and overall mobility. These seated arm exercises are designed for seniors, focusing on improving strength without having to stand.

  • Seated Bicep Curls: Sit upright in your chair with your arms at your sides. Curl your arms up towards your shoulders by bending your elbows, then slowly lower them back down. You can add light weights to each hand or do without weights.
  • Arm Overhead Raises: While in a chair, place your arms at your sides and then extend them straight up above your head. You can extend them as far as comfortable, then slowly lower them back down. You can add light weights to each hand or do without weights.
  • Wrist Twists: Without weights, hold your arms out in front of you, elbows bent so your forearms are vertical. Rotate your wrists to turn your palms up and then down.

Leg Workouts for Circulation

Improving leg circulation is key to maintaining overall health and well-being. These exercises target the legs to enhance blood flow and strengthen muscles, all while seated in your chair.

  • Seated Marching: Sit upright and march your legs up and down one at a time, lifting your knees as high as comfortable.
  • Ankle Flexes: While seated, extend one leg out as straight as comfortable. Flex your ankle, pointing your toes up and then away from you.
  • Knee Extensions: Sit with both feet flat on the ground. Extend one leg at a time, straightening it out in front of you, then slowly lower it back down. Repeat for each leg.

Core Workout for Balance and Posture

A strong core is essential for balance, posture, and overall body strength. These seated exercises are tailored for improving core stability and support, ideal for seniors looking to improve their core strength safely and effectively from a seated position.

  • Seated Abdominal Squeezes: Sit upright with your feet flat. Tighten your abdominal muscles as if bringing your belly button towards your spine. Hold for 3-5 seconds, then release.
  • Chair Twists: Sit upright with your feet flat on the ground. Place your right hand on the outside of your left thigh. Gently twist your torso to the left, using your arm for slight leverage. Hold for 3 seconds, return to center, and then repeat on the other side.
  • Side Bends: Sit upright with your arms hanging by your sides. Bend to one side, sliding your hand down towards the floor, then return to the center and bend to the other side. Repeat for each side.

Guided Senior Exercises at Home!

If you or an elderly loved one wants access to safe, guided senior exercises in a group setting, contact our team at Twin Town Villa. We offer assisted living apartments, memory care, care suites, and a rich, vibrant senior community lifestyle. Contact us online to schedule a tour of the community or call us at (218) 643-9542 with questions.

Fall Prevention: Safety Tips for Seniors

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As your loved one ages, they are at a higher risk of falling, especially if they live alone. Every year, 3 million seniors are treated for fall injuries in emergency departments across the country. A fall injury increases the risk of other health problems, injuries, and mental and physical health complications. Continue reading to learn more about the dangers of senior falls and expert fall prevention tips.

Elderly man with son and grandsonDangers of Senior Falls

A fall can cause serious injury to seniors. They are more likely to experience broken bones and fractures, and they have a harder time healing from broken bones. If your senior loved one needs to undergo surgery for a broken bone, they are at a higher risk of post-surgical complications. Fall injuries can also affect their physical, mental, and emotional health and may lead to depression, anxiety, and isolation.

Why Falls Are More Common in Seniors

A senior experiences a fall every second of every day, and falls are the most common cause of injury and death in people over the age of 65. There are many factors that increase a senior’s risk of a fall: loss of muscle mass, poor nutrition, cognitive decline, mobility problems, illness, side effects from medication, failing eyesight, obstacles in the home, and more. Seniors are also much more likely to develop certain health problems like low blood pressure, vision and hearing loss, and diabetes, all of which can increase their risk of a fall. 

Fall Prevention Tips

If your senior loved one lives alone, they are at an even higher risk of fall-related injuries. Luckily, you can take some preventive measures to reduce their risk at home. Here are our fall prevention tips for seniors:

  • Have an expert assess your loved one’s home for health and safety issues, including tripping hazards.
  • Install railings, grab bars, and other safety features in their home.
  • Improve the lighting inside and outside of the home.
  • Remove any obstacles that could cause your loved one to trip and fall.
  • Hire a home health aide to keep them safe when you aren’t there.
  • Talk to your loved one’s doctor about possible side effects from medication or health issues that could increase their risk of a fall.
  • Encourage your loved one to stay active to improve their balance and muscle mass.
  • Get them an assistive device like a cane or walker if they have mobility issues. 

Explore Our Senior Care Services!

If your senior loved one is at risk of a fall and you think it’s time for them to transition into an assisted living or memory care facility, contact our team at Twin Town Villa. To learn more, contact us to schedule a tour of the community or call us at (218) 643-9542 with questions.

Regain Your Independence With Assisted Living

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Assisted living for seniors is the person-centric, dynamic alternative to conventional nursing homes. Twin Town Villa is here to explore the advantages of assisted living communities for individuals in their retirement years. Discover how assisted living could help you regain your independence and preserve your autonomy.

regain independence, nurse helping elderly women in wheelchair

Taking a Holistic Approach

Assisted living communities, like Twin Town Villa, take a more holistic approach to care. Our services adhere to the varying needs of each resident, while recognizing the key components that allow residents to preserve their independence. By providing the care, support, and resources required to achieve a more fulfilling life, we help you maintain control over your routine and optimize your lifestyle.

Experience Personalized Care

When it comes to assisted living, Twin Town Villa does not take a one-size-fits-all approach. Instead, we prioritize personalized care. Our professionals go the extra mile to build trusting relationships with our residents to curate custom-tailored care plans that provide the level of assistance needed, without infringing on their autonomy. 

Socialization on Your Terms

At Twin Town Villa, you have the power to socialize on your terms. We offer an array of activities, events, and engagements to accommodate various interests and foster a vibrant atmosphere. We encourage residents to engage, connect, and build meaningful relationships, while also allowing them to socialize on their terms, to strengthen their sense of independence 

Home-Cooked Meals

At Twin Town Villa, dining and food service is an important area of care that is available to all of our residents. Our dining services offer home-cooked meals, prepared right on site each morning. If you have a personal favorite, we invite you and other residents to our Culinary Club to share it with others or even taste some new foods. Our qualified staff will work with you and your family to develop a plan that is best suited to meet your needs.

Regain Your Independence Today!

If you’re ready to experience the benefits of transitioning to independent living at an assisted living community, contact us at Twin Town Villa. Our friendly staff treat residents like family and are committed to providing nothing short of exceptional service to both residents and their visitors. To learn more, contact us to schedule a tour of the community or call us at (218) 643-9542 with questions. 

Connecting With Your Elderly Loved Ones This Winter

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As the winter months settle in, the colder temperatures and darker days can sometimes amplify feelings of loneliness, especially for our elderly loved ones. It’s crucial to prioritize their emotional well-being and create opportunities for connection during this season. Here are some heartwarming ways you can focus on connecting with your elderly loved ones this winter:

Regular Video Callsconnecting with your elderly loved ones on facetime

Technology can bridge the gap when physical visits may be challenging. Schedule regular video calls to catch up, share stories, and maintain a visual connection. Seeing familiar faces can bring immense joy and comfort.

Create a Virtual Book Club

Reading is a wonderful solitary activity, but discussing a book can enhance the experience. Start a virtual book club with family members and friends, providing a platform for shared experiences and lively conversations.

Send Letters and Cards

Take the time to write heartfelt letters or send cards via mail. The tangible nature of a letter or card can be a cherished reminder of your love and thoughtful sentiments.

Plan Scheduled Visits

If possible, plan safe and socially distanced in-person visits. Scheduled visits will allow your family member to know when you will be visiting next. Whether it’s a walk in the park, sitting on the porch, or sharing a cup of tea, these small moments can make a significant impact on reducing feelings of isolation.

Create Photo Albumslooking at a photo album

Compile photo albums or scrapbooks with them that celebrate their life’s journey. Reminiscing about cherished memories can be a heartwarming and emotionally fulfilling activity.

Connect With Your Loved Ones at Twin Town Villa

At Twin Town Villa, our residents enjoy a range of engaging activities, fostering a welcoming atmosphere for all. By fostering connection with your elderly loved ones and finding creative ways to share moments, you contribute to a sense of belonging and joy during the winter season.

To learn more about how Twin Town Villa can assist you and your family with specialized care, including assisted care or memory care, connect with us today. Schedule a tour of our community or call us at 218.643.9542 with any questions. We look forward to helping you create meaningful connections with your elderly loved ones.

Winter Wellness Tips for Seniors

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As the days get shorter, it can be harder for seniors to get as much daylight and physical activity as they are used to. The sun sets earlier, and the low light, cold, and wind can impact physical as well as emotional health. Following these winter wellness tips can help you stay active even during the shorter, darker days of winter.Elderly women looking out a window - winter wellness tips

Get as Much Sunlight as Possible

Even though the days are shorter in the winter, you can still try to get outside for 30 minutes to an hour each day so you can enjoy the sunlight and get some Vitamin D. On days when the weather is more temperate, you can take a short walk or just sit outside in the sun for a little while. If it is raining, snowing, windy, or icy, you should stay inside to avoid slipping and falling. You can still get some sunlight by sitting by an uncovered window.  

Participate in Indoor Physical Activity

Even on cold, wintry days, you can physically engage without going outdoors. Seated movement classes are perfect for seniors, as are water fitness classes (in a heated indoor pool). Stretching, low-impact yoga, and other senior fitness activities can also improve mood, energy levels, and physical and mental health.   

Attend Virtual Fitness Classes

If you can’t attend a fitness class in person, you can attend a virtual fitness class. There are thousands of free videos on YouTube to guide you through simple stretching and physical activities to help improve balance, strength, agility, and mobility. 

Take Vitamins and Supplements

With shorter days comes the risk of vitamin D deficiency, so talk to your physician about vitamins and supplements. A quick, simple blood test can identify any vitamin or nutritional deficiencies that may be affecting your physical and mental health.

Winter Wellness at Twin Town Villa

At Twin Town Villa, we offer our active senior residents community fitness and exercise classes and health services. Our Community Life program is designed with our residents in mind, and the activities we offer are customizable and adaptable. To learn more, contact us to schedule a tour of the community or call us at (218) 643-9542 with questions.